11-2-11

Bench 5-5-5-5-5
135-155-165-170-170

20 mins Stairclimber (80 floors)
3-3-3-3 Pullups

SLAP BET!!!

What bored cops get into...

11-1-11

5-5-5 Back squat

225-245-250

Shrug
4 x 315
4 x 315
4 x 315
10 x 225

10/24/2011

Back Squat 3x5 - 245#
Pullups 3x4
10 x 100yd sprint (grass) - no time, just getting work don.
5x5 Tire Flips

10-21-11

Quickie

3-3-3-3-3-3 Bench

135-155-175-185-170-170

10/20/11

3-3-3-3-3 Push Press
115-125-130-135-140

Shrugs - 225# 4x6
Dips - 3x10
KB Swings 2x1.5Pd (1 each hand) 6-7-8

10/19/11

Basically had to run through a workout today, I had limited time plus there was too much BSing in the racks going on when I got there before I could get a spot.  I warmed up with some pullups/chinups and 1.5 pd KB swings (1 hand and 2 hand "american")

Back Squat 3x5 240#
T-Bar Rows 9-8-9 3 plates
Cheat Curls 2x8 70#